One year ago today I started running. What started as a light jog that took me about 12 minutes to cover a mile, has turned into running regularly and having no problem getting out doing four or five without thinking twice about it. I now expect myself to run three comfortably under 30:00 and hit mile one on a fast run comfortably under 9:00. I have plans on doing a 10 miler in May and *gasp* a half-marathon next September. While I'll never be a Ryan Hall, I can still be proud of myself.

One key was starting a few years ago with changes in diet and exercise BEFORE things got too out of hand. My BMI was in the high 20's - not a point of no return - but absolutely unacceptable. Another key, and, more importantly, I finally realized that there was a problem.

This is a three-year project still in the making. Consistency is important. Nothing is going to happen overnight. No one is going to wave a magic wand and put your body into the shape it's supposed to be in.

Less than eight months ago I ran my first 5K. It took me just over 35 minutes. I have since trimmed seven minutes off that. I may not get much faster than that, but that's alright.

I've come a long way. I've learned a lot. Just as the earth has completed another revolution, I am into my own.

I am the cook of the house. I cook dinner about 20-23 days out of the month. My wife might make a meal or two and the rest of days are either leftovers or other plans like being invited somewhere, going out, etc.

When the topic comes up, people who don't know us assume that my wife is the cook and seem surprised when I tell them that I am. My wife can cook but our roles in the house have made it easier for me to the cooking. We're at the point where I insist on making it. I am not afraid to boast either; I am a good cook.

I also do the grocery shopping so I always have what I need and I plan the menu a week ahead.

Onions and garlic - you can't cook without them. Lawry's is a must for ground beef, even though we eat it only about once every two weeks. Tabasco is a must and I used to buy it by the gallon. I've re-discovered ground black pepper as good seasoning for many things. Bread crumbs and worcestershire come in handy for many things too. Butter and canola oil are essential.

For a few years now, we've been using ground turkey or ground chicken instead of beef in items like sloppy joes, lasagna, tacos, et al, even though we only buy 90/10 beef. You can substitute ground poultry in just about anything that traditionally calls for ground beef and you can make it taste just as good.

Despite Rocco's bizarre statement, I would still give the award to the brainwashed dolts who gave BHO the Nobel Peace Prize for having the ability to read off of a teleprompter. Good try, Rocco, but not quite.

And speaking of Fox News - isn't BHO's war on them Fascism? In fact, isn't BHO pointing us towards that path? With, of course, help from idiots like Barney Frank, Christopher Dodd, Harry Reid, and Nancy Pelosi. Huh? um, ok, you're right; the real idiots are the ones who pull the lever.

Fascism (n) - "a political philosophy, movement, or regime that exalts nation and often race above the individual and that stands for a centralized autocratic government headed by a dictatorial leader, severe economic and social regimentation, and forcible suppression of opposition" (m-w.com)

Economic and social regimentation - health care, pay czars (and lot of other czars - one leader with many czars reporting directly to him and him alone), control of the automakers, etc. If Dubya was a Fascist like many on the Left believed, he wasn't very good at it. BHO has him beaten hands down in only nine months. But, let's be fair, the supporting cast has been in place for a long time. They finally got their guy in office.

Sinclair Lewis once said: "when Fascism comes to America, it will be wrapped in a flag and carrying a cross." His prediction was a little off. Since many Americans dismissed patriotism and religion years ago, we can amend Mr. Lewis' statement some:

When Fascism came to America, it was wrapped in hope and carried a check.

Handouts always come with rules. If you're willing to sacrifice something for a quick fix, then you deserve what you get. However, by doing so, you ruin a good thing for everybody by ceding all your power to those who should serve us; they end up not serving, but controlling.

The Phillies didn't just beat the Dodgers, they completely tore them apart. A friend of mine who lives in Long Beach has been telling me that all the talk on the sports radio shows out there was about how the Dodgers were going to pummel the Phillies blah blah blah blah. lol. The DUDgers were totally outplayed and outclassed (Manny in the shower, 'nuff said).

The sentiment was also that a freeway series was guaranteed. <Alex Trebek voice>Sorry</voice>

I don't see the Angels as having a chance to come back and beat the Yankees so it's likely going to be a Philly-New York series; a Jersey Turnpike Series. The Yankees aren't going to be a pushover like the Dudgers were though. It should be a good series and I think it will go to seven games.

Phillies fans have been spoiled of late as they've won 16 of their last 20 playoff games; they've only lost one game in each playoff round going back to last season, coming in at 18-5 in that span. The Yanks may very well give them three more - and hopefully no more than that.

The 5K I ran last weekend timed me at 28:26 but I timed myself at 28:16; either way a PR. I always start my watch when I begin running and the race, while it utilized chip timing, did not have a sensor at the starting line. So, I'll take my reading as my official time and now that's the number to beat for my next 5K. However, I was disappointed to see that I finished 6/7 in my age group. The previous 5K I ran I was 16/21. I need to goad more of my friends into running these races with me so I can have a shot at finishing in the top half for my age group.

The race itself featured a major hill for most of the first mile. I hit mile one at a dismal 9:53 but, again, I blame the hill (and the rain too, the rain stopped about halfway through the run). Mile two I crossed at 18:40 so I picked up a nice pace after that. Not a bad race overall, lots of goodies beforehand and afterwards, including coffee! I go light on coffee before races and limit myself to about 12oz. Afterwards, I catch up and imbibe my usual gallon or so.

My next goal is to get these things done in under a 9:00 pace. I'm getting closer. Getting under 10 was easy, nine should come soon, but eight looks like it's going to be tough. But, I take pride in knowing that my practice and training are paying off.

A 5K in under 30:00? No problem. My watch timed me at 28:55 in yesterday's 5K. I couldn't stay to see the official results but maybe they'll be posted online. Nonetheless, I eclipsed my first goal of doing a 5K in less than 30 minutes.

The numbers: 9:19 pace, 6.44 mph. (5:47/10.37 metric)

Now, the hard part - I have to run every 5K now in under 30 minutes and, the next goal: getting that pace under 9:00. Everyone has their limits but I don't think I've hit mine yet. Maybe it's 9:00, maybe it's 8:00. But, showing improvement is the key. Eventually, it'll get to a point where my improvements aren't as great but I think that's some time off. In less than one year I've gone from not running at all to running a 5K in under 30 minutes and also trimming almost 6:30 of that first 5K time recorded back in April.

My other goal - longer runs; I am doing a 10 miler in May which means I'll be running 10 at one point or another, probably multiple times, as I train for that.

I am now at the stage where I can call myself a 10-minute miler, which isn't bad for running less than one year. Two years of proper eating coupled with biking as the core of an exercise regimen has enabled me to become a runner - something I never thought I'd be or ever really desired to be until about 10 months ago.

Six months ago I ran my first 5K race and now I have trimmed almost five minutes off that first finishing time. I am close to being able to finish one in under 30 minutes. I have a 5K route mapped out through my neighborhood and did that in 30:47 this morning. Mile 2.1-2.6 are uphill so I am thinking that on a flat course, I may be able to beat 30. I have registered for two 5K's in the next three weeks. Let's see what I can do.

Getting up and doing a four or five miler isn't that difficult either - I don't need to prepare for those distances. I am toying with the idea of doing a 10 miler in May. That would require some training to get up to that distance but I can do it if I can fit the training in.

I'm taking it to the next level; finishing the short ones in under 30 and building myself up for longer runs.

The Via Lehigh Valley Marathon begins in less than two hours. It's slightly after 5 am and I'm up. Coffee is on but I can't drink too much before the race. Breakfast will be a hard-boiled egg and half a banana.

It will be a busy day. After my leg, (Leg 1), I'll have to move along, cheer, and pick up the kids by 9:30 because our fifth runner is watching the kids at the house. Later on I have an Eagles game to watch and the lawn to cut.

As a team we don't have a time goal but my wife's youngest sister is running the marathon and will likely finish before our team does.

I was thinking of some common sense requirements that should be included in any health care reform legislation:

1. Everyone who is uninsured, mail them a letter (the gov't does know who these 47 million uninsured people are and where they live, right?) and ask them if they would like to be covered by a government plan, if such plan is implemented. If forms are not returned within 90 days, it counts as a “no.”

2. Anyone who replies “yes” would be required to get a physical. If that person is obese, as defined by the FDA BMI scale, said person should submit an action plan on how he/she will lose enough weight to get within a BMI index of 25. Said action plan must be submitted within 90 days of acknowledgment of “yes” response. Said plan must include reasonable goals.

3. Anyone who qualifies for the plan must submit to regular physicals which will include drug testing. Failing any physical will result in immediate discharge.

3a. If the public (taxpayers) pay for the health insurance of an individual, the public will be allowed to dictate what said person eats, drinks, and ingests into said person's body. Excess sugar and salt, tobacco use, and failure of drug tests will be cause for policy cancellation. Other ingestables will be brought to public forum for vote.

4. Discharged persons or persons deemed ineligible for health insurance who demand a right to health insurance will be provided a one-time payment that will dictate that they to move (and revoke their US citizenship) to Cuba, Venezuela, or France. Refusal of option cancels the payment.

5. Government will reserve the right to require beneficiaries of said plan to offer their services on a subcontracting basis to manufacturers of clothing, shoes, computer components, books, furniture, and food staples in order to maintain manufacturing facilities within the United States.

It's just a start but if I'm going to pay for health coverage for someone who makes no effort to care for his/her body, then I think these and like provisions are more than reasonable. Number five needs some work but I think it can be done.